5/7/14--"Egg Facts Unscrambled"Have you been staring at the egg cartons and wondering which
carton you should buy?Should you buy
cage-free, free-range, pasture-raised, omega 3-enriched or organic?Should eggs be part of your diet especially
if you are worried about high cholesterol?Eggs have been consumed around the globe since the earliest days
of human civilization.Not only have
they been an integral part of our diet, they have also played a symbolic role
in many religions.Eggs symbolize birth,
rebirth, longevity and immortality.For
example, in both the Christian and Jewish faiths, eggs play a symbolic role in
the Easter and Passover holidays.Since
both are spring holidays, the rebirth of the land comes into play.But let's go over some questions that may be
forefront in your mind about these oval wonders.Should eggs be consumed as part of the diet?Eggs are an easy to way to incorporate protein into one's
diet.And the protein is complete
meaning that it has all the essential amino acids that the body needs.For more about the importance of protein, click here.In fact, eggs are used as the reference
against other proteins because of their nutritional properties.One egg has about 70 calories.Eggs are also high in all the B vitamins
especially choline.They contain iodine,
selenium and vitamin A as well.What's the difference between white and brown eggs?And why do brown eggs cost more?There is no nutritional difference between white and brown
eggs.The shell color is based on the
type of hens laying the eggs.Those hens
with white ear lobes and typically white feathers lay white-shelled eggs.Hens with red ear lobes usually have brown
feathers and lay brown-shelled eggs. The
higher cost of brown eggs is due to the hens being larger and consuming more
food and needing more maintenance.Do eggs have more cholesterol and cause heart disease?The general public has shunned eggs for many years due to the
belief that eggs would elevate one's overall cholesterol numbers.However, some current research is finding
that the cholesterol in eggs does not increase one's overall serum (blood)
cholesterol.Another study found that
egg consumption actually raised HDL, our "good cholesterol".Also noteworthy is the importance of
cholesterol throughout the body.This
much-maligned compound is the precursor substance in manufacturing all the sex
and steroid hormones, bile and vitamin D.It is also a key component of every cell membrane in the body ensuring
that nutrients flow efficiently into and out of the cells.Are egg yolks or egg whites better for you?Egg yolks are one of the richest sources of B vitamins,
especially choline.Choline is one of
the key structural components of the cell membrane.Thus, you can understand why cholesterol is so
important for the membrane integrity.Choline also is an essential player in the neurotransmitter,
acetylcholine, which is responsible for heart, muscular and intestinal
communications.One egg yolk provides
25-33% of the daily intake of choline.Quite impressive for one egg yolk!The yolk also contains the carotenoids, lutein and zeaxanthin, both
important in eye health.Egg whites are
low in calories and possess most of the protein found in eggs.The whites also are high in vitamins B2 and
B3, selenium and to a lesser degree manganese, magnesium and potassium.Better to have the complete egg.What about the omega 3 content in eggs?Omega 3 fats are found in virtually all egg yolks.The amount of omega 3s varies by the hen's
diet.When eggs are labeled "omega
3-enriched", it indicates that the feed has been supplemented with
additional omega 3s in the form of flaxseed.Flaxseed is fairly expensive so you will find these eggs will be more
costly.When eggs are pastured, the omega
3 fats are from foraged foods such as alfalfa and clover.For more about omega 3 fats, click here. What are pastured eggs and what are their benefits?Pastured eggs are from hens that are outdoors eating their
natural diet of seeds, grasses, legumes, insects and worms.Pastured eggs typically have less cholesterol
in their yolks, 25% less saturated fat, 66% more vitamin A (as seen in the
intense orange colored yolk), two times more omega 3 fats, three times more
vitamin E and seven times more beta-carotene than conventionally-raised
eggs.Pastured eggs will provide more
nutritional benefits.Typically these
eggs can be purchased at farmers' markets or specialty markets.Or you can become one of the growing number of
people raising their own chickens and know exactly what is going into your
eggs.What do the different labels mean?Cage-free:The hens are un-caged
inside and rarely go outdoors for their normal activities.With no sunshine, their vitamin D levels will
probably be reduced.Free range:The hens have
access to the outdoors although they stay mostly indoors.Vegetarian-fed:The hens
are fed a vegetarian diet of mainly soy and corn, typically GM (genetically
modified).This diet is not the natural
hen’s
diet.Natural:This is
meaningless as all eggs are natural.Hormone-free:This is also
meaningless as all hens are prohibited from receiving any hormones.Certified organic:The
hens cannot be caged and must have access outdoors.Their feed must be certified organic and
antibiotics are prohibited.Omega-3 enriched:The feed
is enriched with omega 3s resulting in the eggs containing twice the amount of
omega 3s than conventional eggs.Pastured:Hens range and
forage outside eating their typical diet.The result is a more nutritionally dense egg.What does the grade of eggs mean?The grade of eggs is based on their cleanliness, firmness and
thickness of the whites, the absence of yolk defects and the size of the air
sac inside the shell. The best score is AA.The shelf life is related to the egg grade.Typically, refrigerated eggs will last for
three weeks.If eggs have a foul odor,
throw them out.What is best way to store eggs?Store bought eggs should always be refrigerated as soon as
possible.The fresher the eggs, the
better.Eggs should be stored in their
original carton to prevent loss of moisture and to prevent picking up any
odors.Eggs should not be stored in the
refrigerator door since the eggs will be exposed to heat loss.Store eggs with the pointed end down to
preserve the air sac.Eggs are a great addition to one's overall diet and can be prepared in many ways. For a delicious egg recipe, click here for my vegetable frittata. Bon Appetit!